MAY 6, 2020

FitHOME WOD

General Warm Up

:30 Handstand Hold

Run 400m / 20 burpees / 120 DU’s / 160 skips / 2 minute row or spin

:60 Squat Hold

Run 200m / 10 burpees / 60 DU’s / 80 skips / 1 minute row or spin

5 HSPU Negatives

20 Air Squats

Then,

Couch Stretch 2:00/side

Workout

AMRAP 15 Minutes

10 DB Front Rack Good-For-Yous 50/35lbs **

12 HSPU

40 Double Unders

**A ‘Good For You’ is a: right leg reverse lunge + left leg reverse lunge + squat, all while holding a single DB in the front rack.

Extra

EMOM 10 Minutes

25’ Handstand Walk, 12 Shoulder Taps, or :30 HS Hold

Scaling

- Perform the Good-For-Yous unweighted

- Reduce HSPU reps to a number than can be done in 1-3 sets at most

- Modify HSPU to pike HSPU or regular push ups - :30 Double Under practice, Single 

______________________________

CrossFit WOD

1. Strength

Back Squat 8x3 @67.5%

2. Conditioning

AMRAP 8 Minutes

60 Push Ups

40 Overhead Squat 115/75lbs

Max Box Jump Overs in Remaining Time 36/30" 

Alex Procajlo